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Anthonyqkj
Age 28 , BW 216
Join Date: 2017-09-17.
Following: 11.
Insert Post:
Your are on Wednesday 11, Oct 2017
-- Bodyweight: 217.05
5 minute run

Mobility cycle:
wrist circles - forearm circles - over unders - arm circles -
shoulder elastic band stuff

Barbell warm up cycle:
- barbell good morning - barbell stict press - barbell snatch press
- barbell paused squat -
- barbell narrow stance squat - barbell narrow stance front squat -



DELETE RENAME Records (PRs) # Paused Front Squat (3 second)
VOLUME REPS SETS BEST EFF BEST INT
230 2 2 148.2 145
95 x 1 x 1 EFF 64% INT 66%
0.1 135 x 1 x 1 EFF 91% INT 93%

VOLUME REPS SETS BEST EFF BEST INT
990 6 3 207.55 185
0.5 ~168.65 165 x 2 x 3 EFF 81% INT 89%

DELETE RENAME Records (PRs) # Clean segment pull (2 position + finish) + Clean
VOLUME REPS SETS BEST EFF BEST INT
810 6 3 --- ---
~117.55 115 x 2 x 1 EFF --- INT ---
~138 135 x 2 x 1 EFF --- INT ---
~158.45 PR 155 x 2 x 1 EFF --- INT ---

DELETE RENAME Records (PRs) # Power clean + Power jerk +Behind the Jerk (5 sec hold in split)
VOLUME REPS SETS BEST EFF BEST INT
1215 9 3 --- ---
~120.25 115 x 3 x 1 EFF --- INT ---
~141.15 135 x 3 x 1 EFF --- INT ---
~162.05 PR 155 x 3 x 1 EFF --- INT ---

(the power clean and jpower erks where to get it into position as there was no rack)
VOLUME REPS SETS BEST EFF BEST INT
525 5 5 95 95
PR 105 x 1 x 5 EFF PR% INT PR%

VOLUME REPS SETS BEST EFF BEST INT
1845 9 3 214.35 205.05
2+ ~214.3 205 x 3 x 3 EFF 100% INT 100%

VOLUME REPS SETS BEST EFF BEST INT
9767.25 45 3 269.85 217.05
2+ ~269.85 PR BW x 15 x 3 EFF 100% INT 100%

DELETE RENAME Records (PRs) # Reverse hyperextension
VOLUME REPS SETS BEST EFF BEST INT
9767.25 45 3 --- ---
~269.85 PR BW x 15 x 3 EFF --- INT ---



PW Stretching
upper leg - ankles - shoulders

day 11 of the 12 week squat volume cycle

no leg pain at all.
now cycling excedrin and ibuprofen, along with more sleep and water,
everything felt great! cleans where picturesque
had to sstart cuing internal rotation on snatches, helped out a ton
nice to be getting consistency in the clean

equipment: straps, wrist wraps, pain killers
Posts on October 11th